Upping the slower speed may be a great way to get more distance from my runs.

After the 5 week training plan (once the ice is gone) I'll be training outdoors more often. I live in Canada (Manitoba) so we have deep snow and ice for a good 7-8 months out of the year :( The cold doesn't worry me so much as the potential for injury.

W1D3: 2.32 miles I went a bit slower on the jog intervals this time because my knees were a bit sore with the faster pace on day 2. But I did crank it up on the last jog interval. I'm feeling great!

I think your doing great. I would increase your walking speeding if possible though. When I did the program, that was about the speed I ran on the treadmill. You can always improve your time. Just do what feels comfortable to you right now. Just remember though, there is a big diff. between running on a treadmill and running outside. When I finished this plan on the treadmill, I couldn't run a 5k right away outside because of the difference. So try and get some running in outside if possible. It will all work out for you. Just don't give up!

The training plan uses the words "walk" and "jog" but it doesn't have specific pace information. The treadmill at the gym has pre-set speeds for walk, jog and run (2 mph, 4 mph and 6 mph). This week I walked at 3 mph and jogged at 4.5-5 mph. Is that pace alright? Will it be enough to get me 5K ready by the end?

I do hope to increase my speed as I go along but I'm just really wondering if those paces are okay for the beginning of the program?

Good job, "Pittsburgh!" I see you did 5Ks in 2012. So this is just getting you condition for 2013? In any case, outstanding! Don't hesitate to holla if you need any guidance, have questions, or just post to let us know how you'e doing! Train well, run well! Rock it!

Monty, Team Leader *SparkPeople's Official 5K Your Way Running Program *Spark Triathlon Team *Spark Florida - The Official Team

Use to do 5 and 10 km runs but haven't for a while. Want to get back into a bit of running but have to do it slowly as I have a leg length discrepancies because of a broken hip injury when I was 28. Didn't bother me much until a couple of years ago but seems to be an ongoing issue now that I am older (56). I have started running at the Y as my warmup but only maxed at 1 mile. Hate running indoors on a track I find it boring and hard on the legs. once the roads are better here I am going to get back outside and run in the mornings. In the meantime my daughter has asked me to do triathalon preparation swimming lessons with her. She already does triathalons and just wants to improve form. For me it will be like a newbie, I can swim but not any distance. Should be interesting

I figured I would throw it out there so the situation can be resolved and training can continue. I know proper fitting of running shoes is most important as well as proper technique. Immediate treatment, ice, rest, recovery, will also get you back on the course faster. Just don't try to rush recovery. Trust me when I say attention to detail will only enhance your running experience!

Monty, Team Leader *SparkPeople's Official 5K Your Way Running Program *Spark Triathlon Team *Spark Florida - The Official Team

I started Nov 29 and have finished my first 3 sessions! I'm aiming for the New Year's Eve Resolution run that has everyone crossing the finish line at Midnight (trying to figure out how I can stay awake that late and go out in the cold! lol)

Second day of running in week one has left me with shin splints! Ugh, I thought I was done with these but guess they are gonna stick around for awhile. Looks like it's Ibuprofen and hot tub time for me, then get ready for day three run.

I'm starting this program again to get ready for my first 5k run on New Year's day. The first day left my body with that oh-so-great sorness that let's me know I'm doing something right. I had a problem with shin splints in the past but none this time around YIPPEE! Looking forward to the next day of running.

W1D1 and D2 went great. And I tried to do W1D3 on Friday. But ten mins into it I had a nasty fall. Skinned and banged up knee, 2 sprained ankles, 1 sprained wrist and pain all over = taking a break to recover. I guess I'll do some walking (or maybe biking) as soon as the ankles and knee are up for it, then ease back into running again.

I just started this program as a way to ease back into running - I've been slacking for a while but really want to get back into it again! Today I did W1D1 and ran 2.8 miles in 32 minutes. Felt really good and am looking forward to W1D2 on Thursday :)

"I am a work in progress, dressed in the fabric of a world unfolding." - Ani Difranco

I started W1D1 on 10/15, and I didn't think I would make it but I did! Well, actually, I started getting a stitch in my side at minute 31 so I walked the last minute. Managed 2.3 miles in 32 minutes. I'm happy to work on endurance for now and will work on increasing speed later.

I do feel positive about this and can't believe I am even at this point. When I did the walk/jog program and started with walking 4 min and jogging 1 min, I thought that was hard! Who knew!

Yay! Starting week 1 tomorrow if all goes according to plan. My lungs and legs are going to hate me! Anyone else starting this week? 10.15 - checking in after day 1... I did it. I thought this plan was a whole lot harder than I had thought halfway through, but kept pushing :) so proud! Here are my stats: 2.4 miles (2.7 w warmup/cool down) and 299 calories. BAM! That feels good. Nutrition/calorie tracker going well too!

Day 2 went soooo much better than expected! I felt great on the treadmill and did better than I thought I would (kind of expected a decrease especially when I started and had this wierd muscle tension behind my knee - so I slowed the run but picked up the pace on the wakk for the first 2 rounds. Once warmed up I was good to go.) Final numbers: 2.79 miles in 32 min and 2.88 total. 325 calories and a 12 minute pace. Not bad :D

To start, I want to be clear that I'm NOT a medical professional. I am not a trainer. But in my personal experience, it's better to take a marginal step up than to take a big one and fail or not take one at all.

Listening to your body sounds VERY important with your condition. Maybe working to decrease your recover time and increasing your sprints will work (45 second walk, 3:15 run?).

I try not to hold myself TOO closely to the intervals in programs. But I work towards them until I can complete them as written and then "graduate" myself. Some of us will be able to challenge ourselves to do everything exactly as-is, but with medical conditions, your body has to come first. And it sounds like any progress you can carve out without spiking your heart rate will be the way to go.

I completed week one today and need advice. First a bit of background. I have HOCM, a genetic heart condition. If my heart rate goes up to high I get an electrical shock which is so not fun. So just pushing through the 2 minutes on week 2 may not be an option.

If you felt not ready for week 2 would you... 1. Simply repeat week one as is 2. Do a between version of say 1.5 minutes / walk 3.5 minutes 3. Repeat week one but add an interval or 2 to work on total distance?

Also, I have a disabled son and for 2 more weeks until he goes back to school my only option is to put him in the stroller . He weighs 80 lbs and the stroller weighs 20. So I have to wonder if its making much difference in my ability to make that 1 minute.

Joined last week. My goal is to do triathlons, but I figured I better be able to run a 5K first. I am planning on running in the Bucktown 5K ( Chicago ), Sept. 16th.

Just finished my week one training. I do alot of running on the treadmill, so I arrogantly thought I did not need to follow the walk/run plan.

Day 1: Due to a wardrobe malfunction, I only did 26 min. I ran 20, but had to walk the last 6. Day 2: Here is where my arrogance comes in. I decided I could run the entire 5K. Ha, wrong! Running outside is sooo much harder than running on the treadmill. The last mile, I mostly walked. Day 3: OK, I am committed to following the program, but obviously didn't read the directions very well. I thought it was a total of 8 sets, but it is a total of 9 sets. So, I only did 32 min. of running/walking. Did do a 5 min. warm-up & a 5 min. cool-down though.

I am sure that next week will be better, I'm fairly confident that I wont screw it up as bad as the first week ~ lol.

I did day one of week one today, and found it difficult. I have worked up to being able to run a slow-paced 3 miles (usually takes me close to 40 minutes). But I found this walking one minute, then running 3 minutes sort of tedious.

I'm going to stick with it, though, because my knees and legs have begun to ache. I suspect that I've been doing too much, and this program should slow me down to a more healthy pace.

Completed DAy 2 this morning. I have completely created my own routine but am using this tracking to be accountable. I find myself wanting to push harder and harder. THIS IS GREAT! Have an extraordinary week everyone!!

Checking in - have completed Day 1 and Day 2 of Week 1. Day 1 was raining, so I did the training program on the treadmill, but walk/ran outside today. Hope to get Day 3 in on Sunday. I'll be on vacation next week, but hopefully I'll be able to keep with it.

Also, found a free iPhone app that lets me program intervals. It worked well for my needs.

Good Morning - First time to post here - and it took me a couple of weeks to actually get started BUT

just completed week 1 this morning. And it was a great day 3. I have been using the Treadmill for my training - it works well to just hit a button to switch from walk and run and the timer is right there. No added stress of checking the watch.

I am totally stunned at how awesome this plan is. I have always proudly declared that I HATE Running. Could never do it in high school. I never ever completed a mile jog until I was 30 and hated it then. Never tried again until May 2012 - yes, this year - one of my goals of being Sassy & Sexy by Sixty was to run a mile by May. Did it the first time out and only because I was going to complete it and never HAVE to do it again.

A month later I tried it on the treadmiill for the 1st time successfully. BUT still refused to declare a 5K as a new goal.

OH - then what comes along but SparkPeople Virtual 5K Challege - Of Course it did. Good Grief - there is no escaping it, is there?

Hence - I signed up - chose the 5 week plan and then drug my feet for 2 weeks.

So Last Saturday = June 30th - I realized I was n ot going to make the 5 week plan if I did not get moving. Today I completed DAY 3. the end of Week 1.

My plan is to start Week 2 on Friday. I'd like to continue every other day and RUN MY 5K on August 2nd. We leave on a cruise Aug 3rd. What a great way to KickOff Vacation.

btw - in researching cruises - I found the R5K in Jamaica next Spring. Hmmm - could that be a new goal? We'll see!!!

I run on my treadmill... this week, I am planning to run after my weight training workouts. My goal is to be able to run with the treadmill speed much higher. I currently keep it at around 3.0. This week I am going to up the speed to 3.2.

Day 2 of week 1 done. It went a little better than day 1 but I'm really having to push to get it done. I went 2.52 in 32 min, better than day 1 by a smidge. I'm already looking at next week and wondering how in the world I'm going to do it. I know I will though.

I completed week 1 today also. It was harder today, but it felt good to have completed the week. I'm doing it on the treadmill and am hoping to get outside next week. To me, the treadmill is harder than running outside.

I completed week one today ....I am so glad - I Did It! I really struggled today ( could be that I'm fighting a cough ....my family have a cold virus ), but I jogged through cramping under my ribs....Ouch!

I was challenged when I felt I might be fighting the congestion my children have....then my shoe came untied, LOL!! ....my ribs hurt a little, but I pushed through making sure to breathe deeply and I picked up my pace this time a little. I feel great! StronGer!!

Okay--I'm not not nearly as fast. I did 1.75 miles in 32 minutes. Having to do a lot of walking cause I have a heart monitor that complains when my heart rate gets too high. That is when I do slow down to a walk. I did a 5K in Dec in under 41 minutes and plan to do another in May but decided I should train more this time! I want to finish in under 40 minutes. By fall, I hope to be under 35 minutes.

I completed W1D1 Interval Training with 3.1 miles in 39:53 minutes. W1D2 was a day off. I completed W1D3 Interval Training with 3.1 miles in 38:50 minutes. Today was W1D4 and I walked 3.14 miles in 52:50. Tomorrow will be a nice day so I will be running again.

Did day run/walk #2 for week 1 yesterday. Went just under 4 miles in 46 minutes. It helped that I had tunes this time. But I am looking for some specific stretches for before and after??? My knee hurts a tad today, I don't like that AT ALL! Any suggestions would be so appreciated!

Did Week 1, day 2 today :) Never thought i could be a runner but i think I'm doing oké! Did the program and i guess it was about 2.5 mile? On the third day I will try a little faster speed. (I started on the treadmill, feels safer but next week a will do once a week with a training group outside. I heard that is a lot harder).

I'm doing this program to try and build up a faster time in a 5K. I did a 5K in November and was so embarrassed that the speed walker ladies passed me a few times. (Seriously??!!) I thought my time was okay - 36 min. - but those super speedy from another planet walkers have haunted me ever since. :) Looks like it'll be above freezing today so I'm definitely going out again this morning. Only doing 2 training sessions outside this week for the 5K but will reach the 5 mile goal (had to workout inside for the majority of the week...too, too cold!)

When you do your training for week 1, come by this thread and tell us about your accomplishments for the day. (Example ) How far did you walk? How did you feel on the day you did it? Or anything else you want to talk about for your 5k training for week 1

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